List of 10 best anti-inflammatory foods

Inflammation is a part of the immune response of the body to remove noxious stimuli, such as pathogens, irritants , or damaged cells.

Inflammation can also help in healing tissue damage, injuries and infections. However, when this issue gets out of control, it could actually harm your body.

List of anti-inflammatory foods – Best food for inflammation

Inflammation can be acute or chronic. Chronic inflammation can last for years or at least several months. Moreover, acute inflammation can start quickly and easily become severe, with symptoms often last for 1 -. Two weeks

Symptoms of inflammation are redness and swelling of the joints feel hot when touched, loss of joint function, joint stiffness and joint pain. The inflammation can also lead to symptoms similar to the general flu, such as muscle stiffness, loss of appetite , headaches, loss of energy, chills and fever. Often, only some of these symptoms are clearly showed when it comes to inflammation.

Also included heart disease and obesity, making essentially the leading cause of death in the United States.

While inflammation is a perfectly beneficial and normal process that occurs when chemicals in the body and white blood cells protect us from foreign invaders such as viruses and bacteria, which causes problems when the inflammatory response it gets out of control. Changing the healthy daily diet and properly can do much to improve this chain of events.

Although among the most powerful, ounce for ounce, spices and herbs are certainly not the individual ingredients that can help fight inflammation available. There are a lot of healthy foods are known for their potent anti-inflammatory effects, and you should make sure you are consuming a variety of these healthy anti-inflammatory foods regularly to go a long way toward preventing chronic diseases and treatment.

If you want to stay healthy or improve your health, it is necessary and essential for you to take a good control mechanism inflammation of your body by eating a healthy diet and lifestyle . Many foods provide potent anti-inflammatory effects that may help combat and prevent inflammation effectively, so do not look down or skip them.

Today, throughout this article, I would like to introduce some of the best anti-inflammatory foods that have proven to work efficiently and not result in any side effects. I hope these resources will help readers address the problems related to inflammation effectively within a short period of time. Anti-inflammatory foods I like to reveal throughout this article are:

1. Blueberry

This is actually the first one of the most useful and best anti-inflammatory foods revealed in this article and my readers must learn and remember to use every day.

Various phytonutrients in blueberries, as flavanols function acids hydroxybenzoic, hydroxycinnamic acid, and anthocyanins, as well as anti-inflammatory and Antioxidants Compounds within the body .

These phytonutrients can help in reducing inflammation processes in tissues by increasing the functionality of the cell membrane to allow the essential nutrients and chemical processes to reach the cells. In addition, blueberries are low in calories and fat.

Regular consumption of blueberries can reduce the risks of arthritis and may help protect against ulcerative colitis and intestinal inflammation. It is suggested that people should have about 1/2 cup (a portion) of blueberries every day.

You can add blueberries to baked goods, cereals, fruit salad, and smoothies.

2 . Nut

Another on the list of the best anti-inflammatory foods that I would reveal in this article is walnut.

This is a good source of foods that fight inflammation not to look down. They are very rich in ALA, a type of omega-3 fatty acid that can help reduce inflammation within the body.

Research published in the Journal of Nutrition in 2004 found that those who ate 2.3 ounces of nuts per day at least had their levels of inflammatory markers such as C-reactive protein reduced (CRP). High C-reactive protein indicate a high risk of developing heart disease caused by inflammation.

Regular consumption of nuts can help in the prevention of chronic diseases, such as arthritis and heart disease, as well as promoting bone health.

Soak 3 to 4 nuts overnight in water. The next morning, consume these nuts soaked as healthy midmorning or midafternoon snack or with breakfast. You can also add nuts in baked goods, cereals or shakes products.

Actually, the nut is on top of the best anti-inflammatory foods that do not look down, but to use as quickly and as regular as possible for good!

3. spinach

This dark green leafy vegetables can also be great help in preventing and reducing inflammation. spinach contains lots of vitamin E and carotenoids that can function as antioxidants reducing inflammation. These substances may help protect the body against pro-inflammatory molecules called cytokines.

Moreover, spinach is an excellent source of plant alpha-linolenic acid (ALA), which can function effectively as a potent anti-inflammatory agent, helping to relieve inflammation and pain. Spinach can help reduce migraine headaches, arthritis pain and asthmatic inflammation.

can enjoy this green vegetable in the form of a green shake , a juice of vegetables or a salad. In addition, spinach can be added to omelets, side dishes or soups.

This is also one in the list of anti-inflammatory foods that I would reveal in today’s article and my readers to learn and remember to make use of a good!

4. Purple Sweet Potato

Sweet potatoes, especially purple, can help healing of inflammation within the body. Research published in the Journal of Medicinal Food in 2011 reported that due to its concentration of nutrients, sweet potatoes contain the anti-inflammatory potential.

Its high content of vitamin C and vitamin E and beta-carotene and carotenoids alpha can help reduce inflammation and pain in our body.

Regular consumption of sweet potatoes can help in relieving inflammation in nerve tissue throughout the body and brain.

Eating a cup of sweet potatoes every day at least provide a great help. You can use sweet potatoes to make chips, cookies, pancakes and fries. For better health, you should opt for mash, grilled, roasted, baked or sweet potato dishes.

5. Salmon

cold-water fish, like salmon, is very abundant in omega fatty acids 3 as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which help greatly to reduce inflammation. The researchers suggest that these fatty acids have an important role in alleviating the level of cytokines in the body. Cytokines are compounds which contribute to promoting inflammation.

To have anti-inflammatory benefits, consume roasted, baked, grilled or salmon due to overcooking can destroy healthy fats. The American Heart Association recommends that people should eat salmon 2 or 3 times a week.

If you do not want to eat fish, you can choose fish oil supplements instead of getting rid of inflammation. Before taking a supplement, do not forget to consult a doctor prestige.

Indeed, this is one of the best anti-inflammatory foods you want to release this article and that you and my other readers to learn and make use as soon as possible for the good!

6. tart cherries

In research published in 2010, researchers from the Oregon Health and Science University they found that people who consumed juice made from tart cherries saw a reduction in their levels of inflammation within the body.

Regular consumption of tart cherry juice every week before a strong current event could help a lot in reducing post run inflammation and muscle pain and .

professionals recommend that people should drink 1 cup of tart cherry juice or consume 1.5 cups of tart cherries, once per day. To enjoy the benefits of reducing inflammation, consume tart juice made from fresh, organic (unsweetened juice) cherries.

Note: cherry juice cake can lead to diarrhea and abdominal discomfort. If you notice these side effects, do not opt ​​for this more juice.

Actually, this is one of the most effective and best anti-inflammatory foods that I reveal in this entire article and people are looking for ways to improve overall health and reduce inflammation should learn and use good!

7 . nder

Research published in the Journal of Medicinal Food in 2012 found that many of the compounds of this spice contains anti-inflammatory therapeutic properties. Indeed, other research has identified that garlic contains 4 different sulfur-containing compounds that can help a lot in off the tracks causing inflammation.

You should consume two or three cloves of raw garlic every day on an empty stomach to get the effect of preventing inflammation. In addition, you should add garlic to your daily meals as much as possible.

can also use garlic oil to rub directly on the affected area for relief of inflammation and pain area. Another option is that after consulting your doctor, you can take garlic capsules as a dietary supplement.

This is actually also one on the list of the healthiest anti-inflammatory foods more available and that everyone should know and yet skip try to use as soon as possible if you really want to find natural ways to stop inflammation fast issue at home.

8. Turmeric

Another one on the list of foods anti-inflammatory People should not look down, but use as regular as possible to improve your overall health and prevent inflammation using any kind of drugs, pills or drugs is turmeric.

This yellow spice known and widely used in Indian cooking can also help in preventing inflammation effectively. Turmeric contains curcumin active ingredient -. A powerful antioxidant that has anti-inflammatory

effects

According to research published in the Journal of Alternative and Complementary Medicine in 2003, researchers reviewed a lot of research on curcumin and indicated that it may help inhibit a number of different molecules that contribute greatly to the formation and development of inflammation.

Turmeric is very helpful in relieving inflammation associated with muscle sprains, arthritis, and other injuries. You can use turmeric powder to add to your daily cooking to prevent inflammation within your body.

Before consulting your doctor for an accurate and correct orientation, you can also make use of turmeric as a dietary supplement.

can also consume 1 glass of warm milk turmeric once or twice or drink 1 cup of turmeric tea per day. A paste made from the combination of warm sesame oil and turmeric powder applied externally on the skin can also help reduce swelling and inflammation effectively. Remember not to apply this mixture on the areas of damaged skin.

Indeed, this is definitely one of the healthiest and most useful list of anti-inflammatory foods that I would reveal in this entire article and you and my other readers to learn and use, if you want to stop the question inflammation at home.

9. Ginger

Another one on the list of list of anti-inflammatory foods that people should use is ginger. Ginger has a compound called gingerol containing anti-inflammatory potential. According to research published in the Journal of Medicinal Food in 2005, ginger may affect certain inflammatory processes at the cellular level, so it is useful for both chronic and acute inflammatory conditions home remedy.

After consuming ginger on a regular basis, many people with rheumatoid arthritis or osteoarthritis notice reduced inflammation and pain, along with better mobility. Ginger may also help in relieving post-exercise inflammation also.

can opt for fresh or dried root ginger to make ginger tea. Consuming this tea two or three times a day to achieve the best results. To reduce inflammation, you can even use ginger oil to massage the affected area 2 – 3 times on a daily basis. ginger capsules have even better effects than any other form. After consulting your doctor for the correct dosage, you can make use of this form of ginger.

. Note: Avoid excessive consumption of ginger because this natural ingredient can make your blood thinner

10. Olive oil

Thanks to its beneficial compounds, olive oil can provide protection against inflammation. A study published in Current Pharmaceutical Design in 2011 showed that the compound named oleocanthal contained in extra virgin olive oil may help prevent the production of COX-2 and COX-1 enzymes in our body that lead to inflammation.

When it comes to dealing with inflammation, you should never forget to always choose the olive oil extra virgin. It may even help in reducing the risk of health problems associated with inflammation, such as diabetes or degenerative joint disease. You should use this oil to make healthy salad dressings or add it to your daily meals cooking.

You can also use the hot olive oil as a massage oil, helping to reduce swelling, pain and inflammation due to muscle cramps and arthritis.

11. Fatty fish

Oily fish, such as sardines, tuna, mackerel and salmon are abundant in omega-3 fatty acids, which have been considered effective in reducing inflammation. To this effect, however, you should consume fish several times throughout the week, and you should cook healthy: In a study conducted at the University of Hawaii, published in 2009, men who ate boiled or baked fish (as opposed to salted, dried, or fried) reduce your risk of heart disease by 23% compared to those who consumed the least. If you do not want to eat oily fish, can use fish oil supplements. They can also help you deal with propitious to end the inflammation, although an investigation in 2013 found that if a diet is too rich in omega-6 (found in vegetable oils and processed foods), the oil supplements fish can stimulate inflammation.

12. Whole grains

Eating most of your grains as whole grains instead of refined , white pasta, rice, cereals, bread and can help keep severe inflammation at bay. This is because whole grains contain high levels of fiber, which has been shown to reduce levels of C-reactive protein, one trigger inflammatory factor in our blood, and often contain less sugar added. However, a Harvard study published in 2013 found that not all products labeled as “whole grains” are much healthier than refined. To ensure that you are getting the inflammation -. Reduce the effects, you should choose foods with whole grain as the first ingredient and no added sugar

13. dark green leafy vegetables

researchers have recommended that vitamin E may play an important role in protecting our body from molecules pro-inflammatory cytokines called – and one of the most abundant sources of this vitamin is vegetables dark green including collard greens, kale, spinach, and broccoli. dark green vegetables and green leafy cruciferous also tend to have higher concentrations of minerals and vitamins, such as disease-fighting phytochemicals, iron and calcium – than those with lighter colors. dark green leafy vegetables such as collards, kale, spinach, kale and have potent vitamin C, carotenoids, flavonoids and antioxidants – all of which can help protect against cell damage. To get the best effect, you should choose organic greens grown in the area are seasonal, and consider eating an adequate amount of crude. Juicing is also a great way to add more green leafy vegetables in your daily diet.

14. Nuts

Another source of healthy fats that fight inflammation is crazy – especially almonds , which are abundant in vitamin E, calcium, fiber and nuts, as previously mentioned, which contain high amounts of alpha-linolenic acid, a type of omega-3 fats. All types of nut, however, are full of antioxidants, which can help your body fight and repair damage due to inflammation. Nuts (along with whole grains, green vegetables and fish leaves) are an important part of the Mediterranean diet, which has been found to relieve inflammation in just 6 weeks.

15. I am

Many researchers have suggested that isoflavones – the estrogen-like compounds contained in the soy products, can help a lot in reducing inflammation levels and CRP in women and animal research published in the Journal of inflammation published in 2007 it found that isoflavones may also help reduce the negative impacts of inflammation in the heart and bone health in mice. Whenever possible, avoid highly processed soybeans, which may not have similar benefits and is often paired with preservatives and additives. Instead, the goal of adding more edamame (boiled soybeans), tofu and soy milk in your daily diet. In fact, soy is also one of the best anti-inflammatory foods that I would like to introduce this entire article and you should not ignore or despise.

16. Low-fat Dairy products

Milk products are often considered a trigger of inflammatory diseases such as rheumatoid arthritis, as some people living with intolerances or allergies to casein, the protein in dairy products. However, for those who can tolerate without fat and low-fat milk they are an excellent source of nutrients. Yogurt also has probiotics, which can help reduce inflammation in the intestine. Foods rich in vitamin D and calcium, such as skim milk and yogurt, are beneficial for everyone, “said Karen H. Costenbader, MD, a physician and associate professor of medicine at the Faculty of Harvard Medical rheumatoid arthritis . “in addition to its anti-inflammatory potential, said,” it is crucial for bone strength to get enough vitamin D and calcium, and possibly alleviation of cancer and other health risks.

17. Peppers

colorful vegetables are in the general part of a healthy diet. Unlike white corn or potatoes, leafy vegetables, squash, tomatoes and colored peppers have lower levels of starch and abundant levels of antioxidant vitamins.. the green peppers are available in a lot of colors, while hot peppers (such as cayenne pepper and chili) are rich in capsaicin, one chemical that is used in topical creams that relieve inflammation and pain However, pepper is a vegetarian Solanaceae – which some patients and doctors believe it can worsen inflammation in living with rheumatoid arthritis. What can help a person can be harmful to another? Just focus seriously about your symptoms and your diet, and stick with what can work effectively for your own case.

18. Tomato

Another on the list of anti-inflammatory foods that I would like to introduce today’s article is tomato.

Tomatoes, another Solanaceae plant, can help reduce inflammation in some people as well.

Juicy red tomatoes are especially abundant in lycopene, which has been found to relieve inflammation in the body, particularly in the lungs. Cooked tomatoes contain even higher levels of lycopene than raw tomatoes, so does the tomato sauce work? An investigation of Iran 2012 found that consumption of tomato juice was also good.

19. Beets

bright red color of this vegetarian is a tip-off to their equally bright antioxidant properties: beets (and beet juice) has been discovered to protect against cardiovascular disease and cancer, as well as to relieve the inflammation, thanks to its cordial support of vitamin C pigments, fiber and vegetables well known as betalains. This is also one of the best anti-inflammatory foods that should not be omitted or look down when it comes to this health problem.

20. Onion

There is a good reason why this spicy vegetable is well known for its effects immunity-boosting. In animal studies and test-tube studies, onion has been found to work similarly to NSAIDs painkillers (such as ibuprofen) way, closing pathways that cause inflammation. Onion also contains powerful anti-inflammatory chemicals, such as compound allicin and quercetin phytonutrients, breaking free sulfonic acid to produce the fight against radicals. In short, onion is also among the best and most effective anti-inflammatory foods you should try to make proper use starting today, if you are among those seeking natural methods to treat and reject inflammation without the use drug, pills or medications.

21. Bayas

All fruits can help in the fight against inflammation because they are low in calories and fats and rich in antioxidants. However, berries, especially, have been shown to contain powerful anti-inflammatory potential – possibly due to anthocyanins – powerful chemicals that give them color their appearance For example, research has shown that women who consume a amount of strawberries have lower levels. PCR inside the blood; that blueberries may help protect against ulcerative colitis and intestinal inflammation; and red raspberry extract may help in preventing the animal to cope with arthritis. In fact, the berries are among the best in the list of anti-inflammatory foods than those who live and struggle with the issue of the inflammation should make use as soon as possible for the good!

22. Shiitake Mushroom

Another on the list of anti-inflammatory foods and I would like to introduce you and my other readers friends who are struggling with inflammation of use as soon as possible for good is the shiitake mushroom. shiitake mushroom contains powerful compounds such as Ergothioneine, with the natural ability to relieve inflammation, which helps inhibit oxidative stress effectively. also contains a number of essential nutrients that most of us do not get enough of our daily meals. One of them is copper, which is one of the few metallic elements accompanied by fatty acids and amino acids that are very important to our overall health. As our body can not synthesize copper, our diet should supply this nutrient on a regular basis. Copper deficiency could be a trigger factor contributing to the formation of coronary heart disease.